Lifestyle interventions can help reduce effects of depression
By Deborah Jeanne Sergeant
If you’ve been diagnosed with depression, it’s important to follow your provider’s guidance, including taking any prescribed medication. But a few lifestyle interventions can also help reduce symptoms of depression.
Physician Stephen Judge, director of the UR Medicine Primary Care Network and associate chairman of Primary Care Medicine at the University of Rochester Medical Center, said that good evidence exists that psychotherapy such as cognitive behavioral therapy and interpersonal therapy are beneficial for people with depression.
Especially during the darker months of the year, “light therapy may be helpful for some people, but patients should speak with their primary care provider first,” Judge said. “Avoid alcohol and drugs, which will make depression symptoms worse.”
Exercise outside such as walking combines both the benefits of sun exposure and physical activity. The body generates vitamin D, a pre hormone, with sun exposure. A study from the National Institute of Health indicates that low vitamin D levels correlate with higher levels of depression and anxiety.
“A lot of what we talk about is spending time outside,” said Matthew Drury, licensed master social worker for Rochester Regional Health Behavioral Health. “After a 10-minute walk, you feel better toward the end and continue even farther.”
This kind of momentum can help patients to become more active.
In addition to therapy, Drury encourages combining efforts such as outdoor activity along with self-care, such as a healthful diet, adequate hydration, and sufficient sleep. Drury said that one barrier to engaging in self-care automatic negative thoughts.
“A lot of times, people have thoughts of ‘I’m not good enough’ or ‘I don’t deserve to feel better,’” he said. “If people can identify a theme and challenge those thoughts that can be helpful.”
He also encourages clients to practice relaxation modalities such as meditating or deep breathing. These activities can help tap into the body’s stress response to calm it.
Although calming activities help reduce stress and depression, Brendan Cooper, licensed clinical social worker in private practice in Rochester, also recommends to patients that they need to stay engaged and active in pursuits that they enjoy.
“It’s a struggle sometimes for people to feel motivated to do things they used to do,” Cooper said. “I talk about being curious about things rather than established interest. ‘What happens if I try this activity?’ It may work or not work but it moves people into trying to take action. When people are active, they’re feeling a little bit more in control of their lives.”
Depression can make people feel like they have lost control — that they cannot change their lives. To feel more in control and to build healthy structure into their lives, Cooper tells patients that having a routine or schedule can help.
Cooper said that he tries to help clients “recognize bigger picture values and work towards those. ‘I may have depression but if I can connect what I’m doing with a bigger picture that can push back against depression.’”
It may be tough to get to the gym regularly to work out. However, taking a walk and eating balanced meals helps with overall health, for example.
“That’s often a lot more helpful than saying, ‘I’m supposed to do this.’” Cooper said.
Staying focused on thoughts and people outside of oneself also makes a big difference, such as helping others through volunteering.